Sunday 15th January 2017 – WOD & Barbell

14th January 2017

 

WOD 1

EMOM for 8 mins with a light wall ball:

min 1 – 10 wb front squats
min 2 –  5 front squats + 5 wb cleans
min 3 –  3 front squats + 3 wb clean + 3 wb thrusters
min 4 –  3 front squats + 3 wb clean + 3 wb thrusters + max wall balls in remaining time

EMOM for 8 mins
45 sec plank
45 sec side plank right
45 sec side plank left
45 sec hollow rock

 

 

Additional Work

Rest!

 

Barbell

 

1. Snatch
1.1 In 20 mins Find your daily max in snatch doubles. Pause for three seconds in the bottom position of the first rep. On the second rep the pause is not mandatory but the catch still needs to be tight. Drop the bar after each rep after showing control in the top.
1.2 In 10 mins Drop down to 80% and do ten reps with a three second pause in the bottom- and top position. Do one rep every minute.
The usual rules apply: If you step forward as you stand up from the bottom position the lift is a no rep. If you outright fail a lift the penalty is ten burpees and eternal shame.
This is what a tight catch looks like: https://www.youtube.com/watch?v=XhKZGuPLxO8

2. Snatch Balance f. Rack
2.1 In 15 mins Find your daily max in snatch balance doubles.

 

 

 

 

WOD 2

4 rounds for time of:

  • 21 wall balls @ 20/14 rx+24/20lbs
  • 15 Ring dips/ box dips
  • 9 Thrusters @ 42.5/30 RX+ 52.5/35

    *15 min cap

 

 

 

 

 

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